Warm-up
20/15 cal bike
into
3 rounds of
20 mini band lataral steps 10/10
20 mini band air squats
20 mini band glute bridge ups
Then..,
Back squat or Front squat
Set 1: 15 tempo squats. :3 neg. :3 up
Set 2: 12 tempo squats :3 neg/ :3 up
Set 3: :3 neg/:3 up into 3 fast reps x 3 (18 total reps)
Set 4: 12 reps :3 neg / :1 up
Set 5: 10 reps :3 neg into 10reps 3/4 up (just befor full extension from the bottom.
Then..
18min Amrap
200m run/row
12 kbs
9 burpees
6 pull-ups or 10 RR or 3 muscle up
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